If you are doing nofap and not what working out, dude what are you doing? I encourage all of guys to work out. If are already working out, then good on ya and keep at it. But I’m creating this challenge to help those who are not able to stay consistent with working out or don’t know how to go about it. Actually anyone can do it. No prior knowledge of working out is required. It’s designed for noobs to advanced.
This challenge is for a month, I’ll share a list of YouTube playlists. There are six playlists in total. Each playlist focus on a set of muscle groups.
1.Chest, shoulders and traps
2.Arms that is biceps triceps and forearms
3.Legs that is quads, hamstrings, hips and glutes and calves
4.Abs that is upper, lower and middle abs and also the obliques
5.Upper back, lower back and core
There are 30 videos in each of these playlists. You do one video per day. If you do one videos from each playlist, then you will do a full body workout everyday. Which is one of the best way to train your body. These videos are follow along that means you play the video and just follow along with the dude doing these exercises.its that simple.
These videos have progression tailored into it. Lemme explain. In the cardio series, there are 6 levels of intensity. First 5 days is the first level of intensity which is Tabata circuits. These workouts are only 4 minutes long but the last intensity round of the series is 20 minutes long. Each intensity level has 5 days so you’ll progress from 4 minutes to 20 minutes of hiit cardio by the end of 30 days. And don’t underestimate these workouts, they are crazy difficult to do and yields crazy results if you stick with it.
Now another important part. Out of these 6 series only 3 are pure bodyweight.they are legs, abs and cardio. The other three includes dumbbells as well. If you have a set of dumbells at homeor if you can arrange a set, you are good to go. Just blindly follow along and you’ll see results.
Now for those who don’t have dumbbells, you can follow along the bodyweight ones blindly but for the dumbell series here’s what you can do. He uses his app called " exerprise" to create these workouts. All you have to do is download the app, and instead of selecting dumbbells, select bodyweight and keep the rest of the options same.
I’ll explain with an example. For the chest shoulders and traps series, we need dumbbells. When you open the app, there will be 4 options namely, muscle groups, equipment available, intervals and length of workouts. If the first day of the series is chest and the intervals for the workout is 40 seconds of activity and 20 seconds of rest for 7 minutes, all you have to do is keep the muscle groups, intervals and length the same but change equipment from dumbbells to bodyweight and you are all set. You’ll get a workout and just follow the app.
This is series basically helps to build a habit of working out consistently and after a month, you can increase weight or reps, whatever you prefer and re do the 30 days to progress with your workouts.
I split the six playlists into two sessions, I do 3 in the morning and 3 in the evening. Here’s what I suggest, do chest, arms and legs in the morning and do abs, back and cardio in the evening. Keep cardio as the last one.
Now I’ll paste the links of the playlists.
chest shoulders and traps
As I said before, do one of each series everyday for 30 days.
If you are skeptical about it, just try any one of them out. I recommend you try the legs or cardio coz they are my favourite. I’ve seen the most results from those. The rest are just as good, but nothing burns like them legs.
If you are interested, then just Keep updating the forum if you have done these workouts everyday.
Chest shoulders and traps
Keep yourself accountable for maintaining the workout streak and it will help you gain muscle and lose fat if you are consistent. It will help a lot with nofap, trust me on this.
Even if you don’t want to update here it’s fine. My primary intension was to help those guys who struggle with working out or with consistency. Use these workouts howeoit suits you. Eat healthy as well. Maintain a caloric surplus if you want to gain muscle and maintain a caloric deficit if you want to burn fat.
Ok that’s a long ass post. If you have questions, feel free to ask here, I’ll answer when possible. Alright, good luck guys, happy workouts to y’all!